11 Best Exercises to Recover From Diabetes

Physical activity is very important for individuals having diabetes. Diabetic patients need to remain physically active as it makes the body more sensitive to insulin. Insulin is a hormone which allows cells in one's body to use blood sugar for energy and this, in turn, helps one manage his/her diabetes.

Interested to know more about the different exercises for diabetes? Keep scrolling.

Although there are no ways to cure diabetes, one can possibly reverse it. With the help of dietary changes and weight loss, one might be able to keep a check on blood sugar levels. Apart from that, taking proper medications and exercises can also help control blood sugar levels. Here are 11 exercises for diabetes patients that one can incorporate into his/her daily life.

1. Walking

One does not need to have expensive exercise equipment or a gym membership to get involved in physical activities. If one has a safe place to walk and a supportive pair of shoes, one can start his/her fitness routine. In fact, one can meet his/her recommended target by going for a walk only five days a week. According to studies, people with type 2 diabetes can lower their blood pressure and body mass index HbA1c levels by walking.

2. Cycling

A significant number of individuals with type 2 diabetes also suffer from arthritis. Both these conditions have various risk factors in common, and that includes obesity. Diabetic neuropathy is a condition which might cause joint pain for individuals with type 2 diabetes.

One of the best exercises for diabetics, cycling helps one meet his or her fitness goals while causing less strain on joints.

3. Swimming

One of the best workouts for diabetics is swimming and other aquatic activities like aqua jogging and water aerobics. These joint-friendly aquatic activities give one's heart and muscles a workout while putting stress on one's joints.

4. Aerobic Dance

People with diabetes can sign up for Zumba and other fitness classes, which can help them meet their fitness and exercise goals. Zumba is a type of fitness program that combines aerobic and dance movements and is efficient for a fast-paced workout.

According to a few studies, women having type 2 diabetes have shown more interest in exercising after participating in Zumba classes. By doing it, one could also show improvements in his/her aerobic fitness and could lose weight.

5. Joining Team Sports

If one finds it difficult to engage himself/herself to exercise or lacks motivation, one can join any recreational sports team. It would create an opportunity to socialise with other teammates. One would find it motivating to meet the commitments one makes and show up each week. Moreover, it is a great way to improve sensitivity towards insulin.

6. Resistance Band Exercises

One does not necessarily need to use weights to strengthen his/her muscle; instead, one can also use resistance bands to perform a variety of exercises. In order to learn how to properly use them, one can seek help from professional trainers, watch videos of resistance band workouts, or take resistance band classes. Exercising with resistance bands can also provide modest benefits in controlling one’s blood sugar.

7. Weightlifting

Weightlifting, along with other strengthening activities, can help one build muscle mass, and it can also help one burn more calories each day. It can also help one improve his/her blood sugar control, as per the ADA. Moreover, one can utilise free weights and weight machines to add weightlifting to one's daily or weekly exercise routine. One can even use household objects like water bottles and canned goods. However, one should consider seeking guidance from professional experts to learn better about weight lifting.

8. Pilates

Pilates is a fitness program aiming to improve one's core strength, balance and coordination. Moreover, women with type 2 diabetes who include Pilates in their exercise routine have shown signs of improvement in controlling their blood sugar levels, according to a 2020 study. One can register oneself for Pilate classes at any Pilate studio or local gym.

9. Yoga

Yoga has been working as a low-impact exercise for the past 5,000 years and helps one become more flexible and strong. Yoga involves motions, focus on breathing and poses, which help in easing stress and helps in building muscle. This helps in keeping one's blood sugar levels more stable. Yoga also helps in developing balance.

10. Gardening

If one does not get interested or motivated by traditional exercises, one can try gardening. The time one spends in the garden is considered strength training and aerobic activity. It helps improve blood circulation by bending, walking and kneeling. It also helps build bones and muscles by lifting, raking, and digging. Apart from that, it can also help relieve stress levels as one spends time with nature.

11. Climbing Stairs

Climbing stairs is one of the most beneficial exercises for type 2 diabetics. Individuals with type 2 diabetes can try climbing stairs as it is one of the easiest ways to burn calories and get one's lungs and heart working faster. One can try going up and down the stairs for 3 minutes after having a meal. It is a good practice to do this after an hour or two after the meal as it can burn off blood sugar. It is also convenient as one can do it anytime, provided a staircase is present.

The benefits of exercise are abundant for individuals with diabetes or any other disease. Besides knowing the exercises for sugar patients, one should also know how they might benefit.

• Being physically active can help one control weight, raise healthy HDL cholesterol, reduce anxiety, lower blood pressure, strengthen muscles and bones, lower harmful triglycerides and harmful LDL cholesterol, and improve overall well being.
• Moreover, there are some added advantages of exercise for individuals with diabetes, like it counters insulin resistance, lowers blood glucose levels and boosts one's body's insulin sensitivity.
• People from different ethnic groups who have diabetes and are taking medications and following a variety of diets have lowered HbAlc values by 0.7 percentage points with the help of exercise.
• Older adults with a sedentary lifestyle with abdominal obesity having a risk of developing diabetes have shown lowered resistance to insulin with the help of exercise. A combination of both aerobic exercises and resistance training is proven to be more beneficial.
• Individuals with diabetes have shown a lower risk of dying from heart disease by walking at least 2 hours a week. On the contrary, those who exercise for 3 to 4 hours a week have reduced their risk even more.

The best time to exercise is one to three hours after a meal since blood sugar levels in one’s body might be higher. So, one who uses insulin should remember to test his or her blood sugar levels before starting to exercise.

Any individual having diabetes should avoid any high-intensity exercise if his/her blood sugar level is more than 250 mg/dl. Doing intensive workout sessions can cause a drop in blood sugar levels which is also known as hypoglycaemia. Apart from that, if one faces any complications while exercising should immediately stop it and consult a doctor.

Although exercising should be a vital part of a diabetic’s life, one should remember to take these precautionary measures before exercising.

• Individuals suffering from diabetes should avoid exercising late in the evening since they might develop hypoglycemia during their sleep without even knowing it. Developing hypoglycemia in sleep can even be fatal.
• One must measure one’s sugar levels before starting to exercise. If the blood sugar levels are more than 250 mg/dl, one should start exercising only after the levels drop below 250 mg/dl.
• Diabetics should carry fast-acting carbohydrate foods like glucose tablets which can come in handy in times of hypoglycemic episodes.
• A good piece of advice is not to exercise while one has some infection as it can affect one's blood sugar levels.
• One should avoid taking insulin shots in the body parts that one might be used extensively during exercise. Blood glucose can get absorbed, leading to hypoglycemia if the carbohydrate level in one's blood is not adequate before exercising.
• One should also avoid exercising alone and should always be with someone in case one’s blood sugar levels drop to a lower value.

That is all for the best exercise for diabetes. However, one should remember that medicines or exercise alone cannot keep blood sugar levels in check. Combining both with a healthy diet is effective for keeping it in control.